Nsomba yatsopano kapena yofiira
• Maso akuwala, ali ndi akuda wakuda komanso cornea yowonekera. Maso otsekemera ndi osasangalatsa ndi chizindikiro cha kutha kwa nyenyezi.
• Mitsempha yofiirira yofiira kapena yofiira.
• Mimba ndi yowonjezera komanso yotanuka,
Musagwidwe ndipo musadwale.
• Khungu ndi lofewa komanso lowala, mambawo amawoneka bwino.
• Mchira uli wowongoka, wotsekemera, wothira. Ngati zouma kapena zophimbidwa, ndibwino kuti musagule nsomba.
Nsomba zonunkhira
• Mtundu: Masiketi a mdima kapena a chikasu - amayamba kapena asungunuka.
• Mangani: zidutswa - zolimba, zosasunthika ndi zosasinthika.
• Chikhalidwe: Ngati nsomba zikuwoneka zouma, zikutanthauza kuti zasungidwa kwa nthawi yaitali.
• Kuthamanga kutentha: kumagwirizana, popanda makina.
Kodi kuphika?
• Amuna.
• Kuphika ndi zikopa kapena zojambulazo.
• Pa grill.
• Muwotchi yopanda mafuta.
• Kutsika kwa mchere (ndikofunikira kuti mtembowo ukhale wathanzi ndipo khungu likhale losasunthika, mwinamwake mbaleyo idzapatsidwa mchere).
Tilapia
Zinthu zothandiza ndi katundu - zili ndi mapuloteni ambiri komanso mafuta ochepa - pafupifupi 2 g pa 100 g ya mankhwala. Ndi phosphorous yabwino, potaziyamu ndi vitamini B12. Zimakhala ndi selenium - imene imakhala ndi mphamvu yoteteza thupi, yomwe imapangitsa kuti khungu lisakanikizidwe ndipo limakhala ndi zizindikiro zowonongeka. Niacin, mbali ya tilapia, imathandiza kupewa matenda a mtima. Mlungu uliwonse mlingo pa sabata 200-300 g. Kodi kuphika. Nsomba popanda fungo. Kuphika, wiritsani, mphodza, kuphika cutlets. Kuposa kutengapo gawo - wa-Red-top, wofiira wofiira.
Pangasius
Zinthu zothandiza ndi katundu - Vitamini D wochulukirapo: imayambitsa calcium ndi phosphorous komanso nthawi yomwe imalowa m'magazi a mafupa. Amathandizira kupewa zowonongeka, thanzi la thanzi, chitetezo ku shuga. Pa mafuta a polyunsaturated acids mu pangasius, ochuluka kwambiri omega-6, omwe amachititsa thupi kukana kutupa. Mlingo wa mlungu uliwonse - kamodzi pa sabata kwa 200-250 g. Mwachangu, mphodza, kuphika kapena kugwiritsira ntchito popaka pies. Chimene chingasinthe - Tilapia, Lutani wofiira.
Shig
Zinthu zothandiza ndi katundu - Whitefish ndi ya banja la salimoni, kotero imakhala ndi chakudya chofanana. Zimathandiza kupsyinjika ndi katundu wolemetsa, zimathandiza kukana maganizo opsinjika maganizo, zimathandizira thanzi la mitsempha ndi mitsempha ya mtima, kuyendetsa kuchuluka kwa mafuta m'thupi m'magazi. Mlingo wa mlungu uliwonse - kawiri pa sabata 300 g. Kuphika kapena kupaka ndi zitsamba, mandimu kapena ginger, grill, kuphika khutu. Zimene mungasinthe - Trout.
Sazan
Zopindulitsa ndi katundu - nsomba iyi ili ndi potassium ndi phosphorous. Amagwira ntchito mu mphamvu yamagetsi, ndizofunika kuti thupi likhale ndi thanzi labwino, zimakhudza momwe chiwindi ndi impso zimagwirira ntchito. Zinthu zina ziwiri zofunika: calcium - pofuna kupewa matenda a osteoporosis, ndi chitsulo - kubwezeretsa magazi ndi kusungunuka kwa maselo ndi mpweya. Mlingo wa mlungu uliwonse - kamodzi pamlungu pa 300 g. Grill, kuphika mu zojambulazo ndi ginger kapena zitsamba, kuphika mu mchere. Chimene chingasinthe - Karp.
Nkhumba
Zinthu zothandiza ndi katundu - sulufule wokhutira kumathandiza kusunga khungu, tsitsi, misomali thanzi, kuyendetsa mpweya wa oxygen m'maselo, kumapangitsa mawu ndi kukana kutulutsa mpweya. Nsomba za catfish zili ndi ayodini - zimathandiza kuti chikhalidwe cha chithokomiro chikhale chokhazikika komanso njira yoberekera. Mlingo wa mlungu umodzi - kamodzi pa sabata 250 g. Kuphika ndi masamba mu zojambulajambula, grill, mphodza, wiritsani. Chimene chingasinthe - Rainbow trout, nyanja trout, Lucian wofiira.
Icefish
Zinthu zopindulitsa ndi katundu zimapezeka m'madzi abwino otentha, choncho sizimabweretsa poizoni minofu. Pa nthawi yomweyi, mafuta ali ndi 1-2 g pa 100 g, ndi ayodini, magnesium, phosphorous, potaziyamu, pafupipafupi, ndi 0,5-1.5 nthawi zambiri kuposa sukulu kuchokera kumadzi otentha. Mafuta ena ofunikira amafunika kuti thanzi likhale ndi thanzi komanso hematopoiesis, ndi zinc, zomwe zimachititsa kuti khungu ndi khungu likhale lokongola. Mlingo wa mlungu uliwonse - kawiri 200-300 g. Nsomba popanda fungo. Konzani jellied, kuphika mu uvuni, wiritsani kwa awiri. Zimene mungasinthe - Cod, nyanja zapansi.